2300 Yards Backstroke

Masters Group

Practice 7

9 August

BRING A STOP WATCH ON THURSDAY!!

Warm Up:

50 SCHOOL

Stroke of Choice

Catch Up

Hands in Fists

Only Pull

Only Kick

Long Axis 300

Work Out:

12 x 50 as Back Pull/ Kick/ Drill/ Stroke 900

6 x 50 as 5 Pull Rollercoaster 1200

5 x 100 as Free/ Back 1700

400 Free~ work on steady stroke 2100

Cool Down:

50 Drill 2050

50 Pull 2200

50 Kick 2250

50 Stroke 2300

2300 Yards Stroke Shift

Masters Group

Practice 6

4 August

Warm Up:

2 x 50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 700

Work Out:

10 x 50 Hard/ Easy Free 1200

12 x 25 Stroke/ Free 1500

10 x 50 Hard/ Easy Stroke 2000

Cool Down:

50 Free 2050

50 Drill 2100

50 Kick 2250

50 Pull 2300

1800 Yards Stroke Shift

Masters Group

Practice 6

4 August

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

10 x 50 Hard/ Easy Free 850

10 x 25 Stroke/ Free 1100

10 x 50 Hard/ Easy Stroke 1600

Cool Down:

50 Free 1650

50 Drill 1700

50 Kick 1750

50 Pull 1800

1500 Yards Stroke Shift

Masters Group

Practice 6

4 August

Warm Up:

50 PACKERS

Pull

Any Stroke

Catch Up

Kick

Eight Kick Switch

Reverse IM

Sprint 350

Work Out:

8 x 50 Hard/ Easy Free 750

8 x 25 Stroke/ Free 950

8 x 50 Hard/ Easy Stroke 1350

Cool Down:

50 Drill 1400

50 Kick 1450

50 Pull 1500

2800 Yards Distance Plus Stroke

Masters Group

Practice 5

2 August

WARM UP:

100 HYACINTH

Hands in Fists

Your Choice Stroke

Arms Only

Catch Up

IM

No Arms

Tarzan

Have to Swim Free 800

WORK OUT:

1000 Yards Free. Control arms on the recovery phase of the stroke. Hand enters water with elbow bent, extends FORWARD until almost fully extended, THEN pulls DOWN in the stroke. 1800

400 Yards Breast. Nothing special here, just get through it successfully.

2200

400 Yards Back. Again, not looking for a gorgeous stroke, I just need to know that you can do this long term if you get into trouble in the middle of some lake. 2600

COOL DOWN:

50 Pull 2650

50 Kick 2700

50 Drill 2750

50 Choice 2800

2200 Yards Breast Stroke

Masters Group

Practice 5

2 August

WARM UP:

100 HYACINTH

Hands in Fists

Your Choice Stroke

Arms Only

Catch Up

IM

No Arms

Tarzan

Have to Swim Free 800

WORK OUT:

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 1200

100 Breast 1300

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 1700

100 Breast 1800

200 Free 2000

COOL DOWN:

50 Pull 2050

50 Kick 2100

50 Drill 2150

50 Choice 2200

1800 Yards Breast Stroke

Masters Group

Practice 5

2 August

WARM UP:

50 HYACINTH

Hands in Fists

Your Choice Stroke

Arms Only

Catch Up

IM

No Arms

Tarzan

Have to Swim Free 400

WORK OUT:

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 800

100 Breast 900

8 x 50 Breast as Pull/ Kick/ Drill/ Stroke 1300

100 Breast 1400

200 Free 1600

COOL DOWN:

50 Pull 1650

50 Kick 1700

50 Drill 1750

50 Choice 1800